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Week starting Nov 25, 2007

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Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

(2008) 5k Magna Classic (15:18)

(2007) Ogden Marathon (2:29:31)

(2007) St George Marathon (2:25:18)

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet.

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Miles:This week: 20.50 Month: 20.50 Year: 1199.50
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.0018.002.003.00110.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

AM-10 miles easy in 1:10:11 up through Wasatch boulevard and back. last 4 miles down at 6:42-6:36/mi. Relaxing..

PM-Starting to feel recovered this evening so I listened to my body and pushed a little. 6 miles with 4 miles at 5:36-6min/mi. Felt ridiculously easy this evening. 7th east loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.003.0011.00

AM-Gotta love Monday, just getting in a workout can be challenging at times. Went out for a quick one this morning. 4 miles at 7-7:30/mi. 65-70% mhr.

PM-VO2 max run during lunch hour. 2x1.5mi  in 7:28 and 7:22. THR-165-170 bpm. 2 min rest interval at 7min pace. Felt really smooth on my form and footstrike. 7th east run. 2 mile cooldown. Beautiful weather this afternoon with only a slight breeze. 7 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-6 mile recovery run this morning. Started out at a nice easy pace and worked up to 6:30ish pace for the last three miles. Out towards the JRT and back up to home. Kind of freakish how I experienced three different temp shifts on the way out. First it felt like 40+ then 20 or so then back to mid 40s and it's really not that much of an elevation change-200 ft total maybe.

PM1-8 miles on my lunch hour. No time but somewhere around 6:30 pace. Toweled off, changed real quick and went back to work outside. Feels good to run at this time of day as I feel re-energized going back to work. Tough to eat on the go however. PB@J with an orange and apple. Made a huge difference going into my next run instead wolfing down a convienience store burrito. Less fallout afterwards too!

PM2-6 miles on the treadmill at 7-7:30/mi. 65-70% mhr. Felt good but I was really hungry afterwards. Weighed in at 136 lbs. Yikes! and I'm 6'2! Alan Culpepper is the same height and weight to give you an idea so that may not be a bad thing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM-6 miles easy at 7/ min pace. Icy and brrrr this morning. 

PM1-8 miles at 6:30 ish pace during lunch. Nice to see the sun finally! 

PM2-6 mile aerobic pace test on the treadmill tonight. Encouraging to say the least. 6/min-7:30/mile pace. 65-80% mhr. Gotta get to bed soon so no long entrys tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.002.000.0015.00

AM-9 miles this morning with 6 aerobic resistance aka Tinman Tempo miles all sub-six with 2 coming down back home at 5:28 and 5:34. 7th east course. Excellent workout that worked well for me this morning. Comin back for more later. Still wearing shorts, none those sissy tights for me! Just kidding, I say that as I'm getting ready to head out to the garage to look for some in storage somewhere.

PM-6 miles tonight easy-medium pace. Started out loafing through the back alley and then opened up to what Sasha calls "Impress the Public Pace." Sorry Sasha, I just thought that was funny the way you coined that term. He is right however and I too have been guilty on occasion, but it felt ok and I was having fun so what the heck let's go for a little fartlek run. 6 miles total, no time. Draper Christmas loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 miles easy on the Sandy Parkway trail. 60-70% mhr. 

PM-6 miles easy tonight on the treadmill at 60-70% mhr. Long run tomorrow with a few MP miles added in so just real easy miles. Lots of miles this week. I say to heck with the 10% rule! Who made that up anyway?  Just use common sense when you increase and listen to your body for heaven sake. George Sheehan once said "We are all an experiment of one"  I like that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

AM- 16 mile long run today. Warmed up for 2 miles and progressed to 6/min/mi for 2 more and then began progressing into it noting perception of effort, heart rate, etc. Kept pace on track with split timer and lap counter indoors. 2 miles at 5:48-5:46, then down to 5:42, 5:40, 5:38 with THR at 148-152 and 5:33, 5:29, 5:30 at 154-156 bpm. Felt smooth but not quite as good as I wanted. I think a cutback week is necessary now to recover and consolidate my gains. Cut back to 90-100 miles next week and try for 110 and then maybe 120 miles/wk. I think it will be pretty manageable, especially when I drop the LT and VO2 max workouts. Cooldown afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.0018.002.003.00110.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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